Vermont Sport and Fitness Club, Rutland, Vermont

Increase Self-Efficacy to Build Your Fitness

Self-efficacy is defined as confidence that you can perform an activity or reach a goal through your own efforts. Over thirty years of research shows that self-efficacy is an important determinant of success in many types of endeavors, including exercise.

You can assess your own confidence that you will be successful with exercise using the table below. You will be asked to rate your confidence that you can be successful with exercise when faced with challenges. You will also see strategies to improve your exercise confidence to keep you on track for exercise success.

Choose the number for each situation that reflects your confidence that you could be physically active.

Scale
1=not confident at all
2=a little confident
3=fairly confident
4=very confident
5=extremely confident

1. When you have low energy 1 2 3 4 5
2. When you are in a hurry 1 2 3 4 5
3. When you are feeling grouchy 1 2 3 4 5
4. When you are away from home 1 2 3 4 5
5. When the weather is bad 1 2 3 4 5

Calculate the average score for the five items on the list. A higher score indicates greater self-efficacy.

If you are just starting an exercise program, start small with attainable goals. For example, choose a short walking route and walk it each morning. As you gradually increase the challenge over time, your confidence will increase as well. This will help you reach your desired activity level (Pekmezi, Jennings, and Marcus 19).

 

Works Cited:

Pekmezi, Dori, Ph.D., Ernestine Jennings, Ph.D., and Bess H. Marcus, Ph.D. "Evaluating and Enhancing Self-Efficacy for Physical Activity." ACSM's Health & Fitness Journal. 13.2 (2009): 18-19.)